Magnesium is an essential element for human health that may be found in a wide variety of dietary sources. People who require magnesium supplementation have the option of purchasing supplements either online or in shops.
According to some studies, almost two-thirds of individuals living in Western nations do not get the recommended daily quantity of magnesium from the food they eat. A lack of magnesium can result in symptoms such as arrhythmia, depression, and tremors.
This post will explain what magnesium is, the benefits of having this mineral in your body, as well as where you can get magnesium supplements online.
What exactly is magnesium?
Magnesium is required for a wide variety of crucial biological activities, such as the following:
The creation of protein
assisting the muscles and the nerves
controlling blood sugar
It may be found in a broad variety of foods, such as cereals and vegetables that are still in their leafy state. The mineral could be added by manufacturers to fortified meals like cereals, for example.
People should constantly strive to obtain adequate magnesium through diet since food provides a range of other elements that are necessary for good health, such as vitamins, protein, and other minerals. Magnesium is one of these nutrients. On the other hand, a lot of individuals don’t consume enough foods that are high in magnesium, so they can benefit from taking a supplement.
Magnesium’s many positive attributes
Magnesium has a variety of benefits.
aiding in the regulation of blood pressure
lowering one’s likelihood of developing cardiovascular disease and stroke
lowering one’s chances of developing diabetes type 2
Contributing to an increase in the bone mineral density of postmenopausal women
There is also evidence that taking magnesium in supplement form may help alleviate a variety of health issues, including cramping in the muscles, migraines, sleeplessness, anxiety, and depression.
Read on for more about the many advantages of magnesium.
What qualities should you seek for in a magnesium supplement?
When selecting a magnesium supplement, a person should keep the following criteria in mind:
Form
Various kinds of magnesium supplements are on the market today, including the following:
powder
liquid
capsules
tablets
Type
There are some forms of magnesium that are not as readily absorbed by the body as others, such as:
magnesium citrate
magnesium aspartate
magnesium chloride
magnesium lactate
magnesium glycinate
magnesium malate
magnesium taurate
People might choose to buy magnesium supplements that include magnesium citrate, magnesium aspartate, magnesium chloride, or magnesium lactate since these are the most absorbable forms of magnesium.
How we decide which things to buy
Medical News Today gives preference to items that, to the greatest extent feasible, satisfy the following criteria:
Ingredients. MNT only purchases items that are properly labelled and include substances that are of a safe and high grade. They should also verify that their products do not include any pesticides, heavy metals, or mould.
Dosage. MNT only selects items for which the supplement dose must be stated explicitly.
Serving size. MNT chooses only those goods whose makers suggest a safe dose.
Evaluation by a third party. MNT only purchases items that are required to go through third-party testing for the presence of pollutants by a laboratory that is in compliance with ISO 17025.
There is a certificate of analysis available. MNT seeks to work with businesses who exhibit openness and are willing to divulge a product’s certificate of analysis (COA) after receiving the results of a third-party laboratory.
What are the negative consequences of taking magnesium?
Consuming magnesium won’t often have any adverse effects. According to the National Institutes of Health (NIH), the maximum amount of magnesium that is safe for adults and children aged 9 and older is 350 mg per day from a reputable source.
According to the findings of studies, it is fine to eat dosages that are significantly higher. Magnesium supplements of 500 milligrammes, for instance, have been shown to enhance the quality of sleep and reduce instances of insomnia.
According to the National Institutes of Health (NIH), taking in an excessive amount of magnesium through food does not pose a threat to most people’s health since the kidneys flush out the extra mineral through urine.
Having an excessive amount of magnesium can cause a number of unpleasant side effects, the most common of which are nausea, cramping in the stomach region, and diarrhoea.
Magnesium poisoning can be caused by taking very large dosages of the mineral, which often come in the form of antacids. People who use antacids with about 5000 mg of magnesium in them are more likely to experience this side effect. Some of the symptoms of magnesium poisoning are as follows:
reduced blood pressure
nausea
vomiting
flushing of the face
urinating is tough for you.
ileus
depression
lethargy
In the event that a person does not get treatment for magnesium poisoning, they will experience the following:
Weakness in the muscles
beats per minute that are erratic
a very low blood pressure
difficultly inhaling and exhaling
cardiac arrest
Magnesium poisoning is more likely to develop in those who have renal failure because these individuals’ kidneys are unable to filter the urine of excess magnesium.